You must be able to train at least 10-12 hours per week. Depending on your goals more hours may be necessary.
Don’t be fooled by the name, you can be a category 1 or a category 5, or a non racer and do well in this program; it’s all up to you.
This is a program that is tailored around you becoming a better/faster cyclist, weather your goal is to race and win a “National Championship”, or just to HAMMER on the local club rides!
This is what you get: I send your training monthly via email, with day by day detailed workouts. The plan is formulated based on your specific goals and availability to train.
- Protocols are heart rate, cadence, and power specific (if this applies).
- The plan is an annual commitment, which is periodized throughout the year to maximize your development. The plans are not “Cookie Cutter”, they are individually tailored to each athlete’s specific needs, and are continued or revised based on your response to them.
- There is cycling specific strength and conditioning in the gym which includes a functional core and stretching program.
- On the bike skills training.
- One on One customized bike fits for road and Time Trial bikes.
- Nutrition information ranging from caloric intake and expenditures, to recipes and cooking procedures. General nutrition, on the bike, recovery, and race day nutrition.
- Complete individualized “Nutritional Analysis”.
This is what I expect from you:
Seek a coach or mentor: At some point in everyone’s cycling experience they realize they have tried and worked but hit a plateau. They realize that the best way to accelerate past the plateau and move to the next level is through personalized training and working with a coach. Most professional cyclists and serious amateur cyclists work or have worked with a coach at some point. This is because as opposed to working alone, coached cycling programs have interaction between the coach and athlete and provide an objective view of your training. I require a high level of interaction and accountability; the program will only work if I am able to tweak it for each individual athlete. You must realize that keeping an open line of communication with your coach is the best way to reach your goals.
There is more than one way to skin a cat – this is my way: In every bike magazine and cycling website you will find bits and pieces of good training information. The major issue I see with athletes wanting to train smarter is they don’t approach their training as an integrated program. Rather they try out every new fangled interval or nutrition tip they find online. That only serves to create a haphazard approach to training. This program is one that was developed over the course of ten plus years as a coach and is proven effective. Avoid the temptation to read cycling websites and magazines to tweak your program with incomplete bits and pieces of well meaning advice.
Forget what you think you know: Sometimes letting go is the most difficult thing to do. Cyclists can be a stubborn group of athletes. Year after year they ride and train in the same way in hopes of going better or faster or getting to the next category. Sometimes it seems that they hold on to their training beliefs, not because they work, but because they are simply attached to them. I challenge you to forget what you know and try something new. It does not mean what you have been doing is wrong but the SLOW•STEP program might just be better. You can always go back to what you were doing before.
Be receptive to new experiences: Whenever I present you with new training techniques and tips absorb them like a sponge. Clear your mind and be open for an entirely new experience. There is a lot to absorb. I ask all of my athletes to be open to new experiences as this is an essential component of growth.
You are not allowed to quit: Improving your cycling skills and fitness is a commitment. You will not see change happen overnight. In fact, I can almost guarantee you that you will be slower (and possibly more tired) in the middle of the program. I need your commitment for the entire year. You are not allowed to quit until the end of the year. The program is designed over the entire year and will require full completion to properly evaluate.
- Live in San Diego County, so I can spend personal time with you.
- Heart Rate monitor.
- Power is optional.
- Gearing for winter training, a minimum 39×27, I prefer compact cranks 34×50 with a rear cassette of 11×27. Especially if you are over 150 pounds and not a strong category 1 or 2 rider.
- Highly motivated, and committed.
- Helmets are mandatory on all rides.
- A liability waiver will be required as a clean bill of health from your personal physician.
- $500.00 per month, paid quarterly, $1500.00 due on the 1st day of each quarter, Jan, April, July, and Oct.
See what riders have to say about the coaching, click here.
Please contact me to talk more about your specific goals >>